171 CrossFit – Wed, Aug 16
Warm-Up
Warm-Up
<p>EMOM x 8 MINUTES (:35 ON / :25 OFF)</p><p>MIN 1 – WB Air Squats / WB Shots</p><p>MIN 2 – Inchworms + Push-Ups</p><p>MIN 3 – Pike to Downdog</p><p>MIN 4 – BB Strict Press / Push Press</p>
Strength – All
EMOM x 6 MINUTES* (Weight)
<p>1 Push Jerk</p><p>+</p><p>1 Split Jerk</p><p> </p><p>*Start Light and build to Moderate. This is a Deload Week.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 7 of 8 Oly Cycle</p>
Workout – Performance
EMOM UNTIL COMPLETION* (Time)
<p>Rotate the below movements until 150 Wall Balls have been completed…</p><p> </p><p>MIN 1 – 2 Wall Walks + 8 Push Press (95/65)</p><p>MIN 2 – Max Wall Balls (20/14)</p><p>MIN 3 – Rest</p><p> </p><p>*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.</p><p> </p><p>(Score is Total Time)</p><p> </p><p>KG BB: (42.5/30)</p><p>KG WB: (9/6)</p>
Workout – Fitness
EMOM UNTIL COMPLETION* (Time)
<p>Rotate the below movements until 125 Wall Balls have been completed…</p><p> </p><p>MIN 1 – 2 Half Wall Walks + 8 Push Press (65/45)</p><p>MIN 2 – Max Wall Balls (14/10)</p><p>MIN 3 – Rest</p><p> </p><p>*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.</p><p> </p><p>(Score is Total Time)</p><p> </p><p>KG BB: (30/20)</p><p>KG WB: (6/5)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>5 Up Dog to Down Dog</p><p>1:00/1:00 Empty Barbell Quad Smash</p><p>100m EZ Walk</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
